Bioforce Fitness http://bioforcefamilyfitness.com Youth & Family Fitness Wed, 28 Mar 2018 18:11:41 +0000 en-US hourly 1 http://bioforcefamilyfitness.com/wp-content/uploads/2015/02/favicon-96x96.png Bioforce Fitness http://bioforcefamilyfitness.com 32 32 Media Release: TRIBE Team Training™ http://bioforcefamilyfitness.com/media-release-tribe-team-training/ http://bioforcefamilyfitness.com/media-release-tribe-team-training/#respond Thu, 21 Dec 2017 17:09:15 +0000 http://bioforcefamilyfitness.com/?p=25186 DATE: 12/20/2017 BIO Force Family Fitness is excited to be offering TRIBE Team Training™ to our members and club. TRIBE Team Training™ is the world leader in developing small group personal training programs and one of these hugely successful programs are right here in Beaverton. TRIBE Team Training™ has been an international fitness sensation. It…

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DATE: 12/20/2017

BIO Force Family Fitness is excited to be offering TRIBE Team Training™ to our members and club.

TRIBE Team Training™ is the world leader in developing small group personal training programs and one of these hugely successful programs are right here in Beaverton.

TRIBE Team Training™ has been an international fitness sensation. It combines the camaraderie and accountability of sports team training with cutting-edge programming for different fitness levels and goals.

Unlike typical gym activities where it’s up to you whether or not to show up, with TRIBE Team Training™ you join a team who train together for 7 weeks. It’s all run by a TRIBE coach who adapts each exercise to suit every fitness level from beginners to athletes.

 

It’s like personal training. You will train with the same coach; work with the same team of up to a maximum of 10 team mates, all for a fraction of the cost of Personal Training.

TRIBE Team Training™ is completely different to group exercise classes. TRIBE members experience fun, belonging, support, direction and individual coaching in a motivating environment so that you can achieve more.

If you thought large classes weren’t for you, but realize that you don’t do best working by yourself, then you must take advantage and try TRIBE Team Training™.

Tyler Carey of BIO Force Family Fitness says, “History has shown us that by working as a team we gain far greater results than when we work out on our own.”

Tyler also states that the BIO Force trainers and instructors have received extensive training in the delivery of the TRIBE Team Training™ programs to ensure that the community are being delivered these programs at world-class standards.

Experience TRIBE Team Training™ at BIO Force:

  1. Free Launch Event for members and guests on January 10, 2018 from 7pm-8pm to see the TRIBE Team Training™ programs in action. We’ll demonstrate the three different programs and coaches will be available to answer any questions. Please book by RSVP’ing on our Facebook page or by calling 971-238-0048 and secure your spot at reception.
  2. Free Trial Sessions where you and your friends, family and workmates are welcome to come along and experience the benefits of TRIBE Team Training™ first hand. Bookings for free trial sessions are essential.

Tyler, who has been appointed the TRIBE Team Training™ Head Coach at BIO FORCE says that “TRIBE Team Training™ programs are at the cutting edge of the fitness industry and we are extremely proud that we are able to offer them to the whole community”.

The team at BIO Force are confident that once you try these sessions you will see yourself achieving more results than you ever thought possible.

For more information on TRIBE Team Training™ at BIO FORCE Family Fitness give us a call on 971-238-0048.

TribeLIFE is a low impact functional exercise workout that gets you ready to live life to the full.

For more information, please contact: Tyler Carey or Tom Carey at 971-238-0048

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Setting Yearly Fitness Goals! http://bioforcefamilyfitness.com/setting-fitness-goals/ http://bioforcefamilyfitness.com/setting-fitness-goals/#respond Mon, 28 Dec 2015 09:00:11 +0000 http://www.bioforceyouthfitness.com/?p=643 It doesn’t matter when you start a new resolution, any year can start TODAY! Here are some tips for setting yearly goals: If you didn’t reach last years goals, keep working Just because you didn’t reach your goals from last year, don’t give up on them. Keep working towards reaching those goals – after all, you…

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It doesn’t matter when you start a new resolution, any year can start TODAY!
Here are some tips for setting yearly goals:

If you didn’t reach last years goals, keep working

Just because you didn’t reach your goals from last year, don’t give up on them. Keep working towards reaching those goals – after all, you set them for a reason. The feeling of accomplishment will only push you that much harder towards reaching your newest resolutions.

Make sure your goals are attainable & realistic

Lynette 1Have you ever heard someone say “I am going to lose 15 pounds in a week?” First of all, that isn’t health! Second, it’s not realistic!

The goals you set for 2016 should be reasonable & attainable without being a detriment to yourself. Consult with a health professional before setting exact weight loss goals (i.e. 15, 25, or 60 pounds). Lynette, our dietitian, would love to help!

Commit to your resolutions

We all have done it… We started January 1st of the New Year saying we had set resolutions and by February 1st, they were forgotten!

This year, commit to your resolve! Write them down and tell others about your goals. Be held accountable for your goals and have the encouragement of those around you.

Set a date to check-in
calendar
Although our goals may be for an entire year, it is crucial that you check-in with your progress throughout the year. Set a specific date that you will check-in with your resolutions, maybe even more than once in the New Year!

Also, remember your goals don’t have to take an entire year to be accomplished. Some goals may be met within just a couple of months whereas others may take quite a bit longer. Put notes on your calendar or cell phone with reminders to check-in.

Reward yourself when you accomplish a goal

Has there ever been a time in your life that you worked really hard towards accomplishing something because you knew if you did, you would be rewarded?

As you accomplish your resolutions, reward yourself. It doesn’t have to be extravagant, but acknowledge your hard work. Maybe it is grabbing your favorite dessert or buying yourself some new running shoes, do something for you!

Set goals with your friends & family

Some of the goals we want to accomplish as individuals can be difficult to go at alone. Talk with your friends and family to see if someone in your circle has similar goals and work together towards reaching them.

 

Whether this is your first time setting a year goal or a resolution, or you have set goals as a tradition for years, you still have time! If you need help setting some realistic health goals for this next year, contact us today!

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What is the Winter Challenge http://bioforcefamilyfitness.com/what-is-the-winter-challenge/ http://bioforcefamilyfitness.com/what-is-the-winter-challenge/#respond Mon, 14 Dec 2015 09:00:48 +0000 http://www.bioforceyouthfitness.com/?p=639 For those of you who have ever trained with us at BIO Force Youth Fitness, you know we love a challenge! Whether challenging yourself to do 5 more reps, trying a new exercise, pushing towards a goal, or signing up for a marathon, challenging yourself in your fitness journey is crucial and that is why…

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For those of you who have ever trained with us at BIO Force Youth Fitness, you know we love a challenge! Whether challenging yourself to do 5 more reps, trying a new exercise, pushing towards a goal, or signing up for a marathon, challenging yourself in your fitness journey is crucial and that is why we have started our Winter Challenge!

What is the Winter Challenge

cookiesWe all know that during the holidays, it is easy to wean off our typical exercise routine. From visitors being in town to needing to get all your gifts purchased to simply being too tired to get to the gym, we all have experienced the dreaded holiday weight gain.

In order to challenge our clients and their friends and family to stay healthy & fit this holiday season, we established the Winter Challenge. Earn stars (or points) by attending a class at the gym or participating in some of our Facebook activities.

What are the Rules
From November 30 to January 15, earn points by:

**For those of you who wish to earn points by participating in some of the Facebook activities, you must show Tyler the same day you post that you have participated. **

What Can You Win

Now, you may be asking yourself, “By earning points, what can I win?”

On Monday, January 18, we will announce 3 winners for the Winter Challenge. The winners will be chosen by whoever has the most points come January 15. (Don’t worry! We are keeping track at the gym!)

The first place winner will receive: A health assessment and a private training session with Tyler (a value of $160)

The second place winner will receive: A gym gear pack including a gym bag, water bottle, and towel (a $75 value)

The third place winner will receive: A $25 gift card to New Seasons Market

Why Join the Challenge?

There are a number of reasons to get involved:

  • New Years Goals
    The New Year is quickly approaching which means we are all setting new goals for ourselves in 2016. Typically, we all set a goal of living a healthier lifestyle or losing a specific amount of weight by the following New Year. The Winter Challenge helps you get in the rhythm of going to the gym regardless of other life events. Start early towards reaching your new goals!
  • Keep Off the Holiday Weight
    scaleAs we said before, we all have experienced some weight gain during the holidays. From all of the tasty treats to the delicious meals, our diets train drastically during the holidays, which makes it easy to gain some weight. Even though the holidays are here, we are challenging you to get to the gym and stick to your schedule for our Winter Challenge.
  • Meet Your New Gym Buddy
    From our previous posts, you may already know the benefits of having a gym buddy. As more people are at the gym participating in the Winter Challenge, you have the opportunity to meet others with similar goals as you. In the New Year, ask some of these individuals to be your accountability partner at the gym.
  • Change Your Body
    IMG_7993Now is the time to get healthy! It may seem difficult during the holidays, but there is no better time than now to start working towards your health goals!

 

For more information on the Winter Challenge, visit our website here or feel free to contact us with questions.

We hope to see you at the gym working towards a better, healthier you!

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Why Your Posture Is So Important http://bioforcefamilyfitness.com/why-your-posture-is-so-important/ http://bioforcefamilyfitness.com/why-your-posture-is-so-important/#respond Mon, 30 Nov 2015 09:00:54 +0000 http://www.bioforceyouthfitness.com/?p=633 “Sit up straight!” “Pull your shoulders back.” “Don’t slouch!” How many of us have heard one of these from one or both of our parents? We often get annoyed, roll our eyes, and walk away, but what they are telling us to do about our posture is very important! What does good posture mean?  We…

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“Sit up straight!”

“Pull your shoulders back.”

“Don’t slouch!”

How many of us have heard one of these from one or both of our parents? We often get annoyed, roll our eyes, and walk away, but what they are telling us to do about our posture is very important!

What does good posture mean? 

postureWe often hear that we need to improve our posture, but what does that mean for our bodies?

When we have “good posture,” our body is in alignment. Regardless of our position (i.e. sitting, standing, or lying down), when we have proper alignment, we eliminate the strain on our muscles, ligaments, and joints. In order to have proper alignment, we must train our bodies to walk, sit, stand, run, and perform any activity properly.

An easy way to think about good posture is to think of parts of the body as Legos – one Lego stacks on top of the other. You cannot build a structure that stands upright if one Lego is out of place.

What are the benefits of having good posture?

There are many benefits to having good posture including:

  • The prevention of back injury and strain from improper stance
  • A decrease in the amount of pressure and stress on ligaments which prevents overuse injuries
  • The prevention of muscle fatigue because the muscles are working more efficiently than before
  • A decrease in the abnormal wear and tear of the joints that could lead to arthritis if not corrected

What does good posture look like?

A common question is what exactly does good posture look like. Well, it is easiest to think of good posture depending on different daily activities.

Correct sitting position:

  • Both feet should be flat on the floor (i.e. not crisscrossed)
  • Sit at the back of the chair (i.e. your gluts should hit the back of the chair)
  • If sitting at a computer, your eyes should be aligned with the middle of the screen

Correct sleeping position:

  • Sleep in a position that supports and maintain the curve in your back (i.e. not on your stomach, but either on your back with a pillow underneath your knees or on your side with your knees slightly bent but not in ball)

Correct standing position:

standing

  • Keep both feet flat on the ground with your weight evenly distributed between your hips
  • Engage your abdomen/core to help support your back and carry your weight
  • Relax you shoulders and draw them back

Strength exercises that can help with your posture

Yes, it is true! Strengthening exercises can help your correct your posture. If you are looking to improve your posture, try these exercises.

  • Chest lifts (Commonly referred to as sit ups or crunches)

We are referring to these as chest lifts because we want to prevent you from straining your neck. Many people tend to curl their necks into their chests when doing sit ups or crunches. It is important to remember that your abdomen is doing the work, not your neck! A strong core helps to support your weight.

  • Planks

Planks are good for a variety of muscle groups including your abdomen, obliques, shoulders, and back. When these muscle groups are properly strengthened, they can help pull your bones into the position they are meant to be in. It is crucial to perform these exercises correctly to help train your body to be in the correct position.

  • Back extensions

Your back muscles help you to stand up straight and back extensions help to strengthen the back and glutes.

 

Are you worried about your child’s posture or are you yourself suffering from back or neck pain not caused by an accident? We at BIO Force would love to help you correct your posture.

 

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Workouts Can Be More Productive With A Workout Buddy http://bioforcefamilyfitness.com/workouts-can-be-more-productive-with-a-workout-buddy/ http://bioforcefamilyfitness.com/workouts-can-be-more-productive-with-a-workout-buddy/#respond Thu, 12 Nov 2015 08:00:07 +0000 http://www.bioforceyouthfitness.com/?p=624 As we’ve said before, we all live busy lives. From work to school and extracurricular activities, finding time for anything else can seem impossible. However, we all know the importance of working out – not only for our health, but to help us maintain a work-life balance. But, as we all know, after a long…

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As we’ve said before, we all live busy lives. From work to school and extracurricular activities, finding time for anything else can seem impossible. However, we all know the importance of working out – not only for our health, but to help us maintain a work-life balance. But, as we all know, after a long day at work, we just simply have no energy left and the thought itself of working out is exhausting. So what can we do to change that?

Have you ever heard of a workout buddy? An accountability partner? Similar to when we were younger and did things in pairs (i.e. when walking to school, going to the restroom, etc.), think of a workout buddy as your go-to person to motivate, inspire, and encourage you to get to the gym.

Why should you have workout buddy?

Encouragement

Image courtesy of Pixabay and WerbeFabrik

Image courtesy of Pixabay and WerbeFabrik

One of the best parts of bringing a friend with you to the gym is the encouragement they can provide. As friends, you want to see each other succeed. If you are struggling through an exercise, they are there to give you the encouragement you need to get the most out of your workout. Think of them as your personal cheerleader!

However, in order to get the encouragement you need, you must make each other aware of your goals. For example, if your goal to lose weight, your friend can be your encouragement to eat a healthier meal when you and your friends go out on the weekend. Fitness and health goals are rather personal (we know!) and sharing with a complete stranger may be uncomfortable, but with a friend… it’s easy! After all, our friends often know us better than we know ourselves!

Accountability

Set a time to be at the gym

Image courtesy of Pixabay and steinchen.

It’s a Wednesday night and you are just plain exhausted from your workweek so you decide to skip the gym. The only person holding you accountable to get to the gym is yourself.

Now, consider this: It’s a Wednesday night and you are plain exhausted from your workweek, but earlier you and your workout buddy had an agreement to meet at the gym at 7:00pm. You don’t want to let your workout buddy down so you find the energy you need and get to the gym! That is exactly what an accountability partner is for.

You and your accountability partner count on one another on those days where you are struggling to get to the gym. You and your accountability partner set a schedule of days to meet at the gym and you hold each other accountable to be there.

Now, you may be thinking, “Well they are my friend and if I have to cancel last minute, they will understand!” Some people may need to set up a cancellation policy with their accountability partner. If you don’t show up, you owe your accountability partner something (i.e. $5, a coffee, a gift certificate, a movie gift card, etc.). Of course if an emergency comes up, skipping the gym is perfectly ok! Just reschedule.

Friendly Competition

Friendly competition at the gym

Image courtesy of Pixabay and Skitterphoto.

For the competitive folks out there, a workout buddy serves as some friendly competition at the gym. When you feel like you can’t do one more sit up but your workout buddy is still going, make it a friendly competition! Who can do more sit ups? Who can hold a plank longer? Remember, it’s all in good fun!

Fun

DSC_0077

After a long workday, you need some time to relax and have fun! With a workout buddy in place, you have something to look forward to. If it’s a close friend, you know you will get some laughs in while you work out. If it’s a family member, you have some time to catch up and even vent if you’ve had a hard day.

Further, you get to decide what your workout is. You and your workout buddy can decide to do something active outside of the gym once a week. For example, maybe you try a different type of fitness class or you decide to schedule a pick-up game of basketball at the local park. Make your workouts fun for you and your workout buddy!

But who should be your workout buddy?

A friend

Who is that person that you enjoy spending time with? That you share common fitness goals with or that you pushes you to be your best?

A family member

If you are more comfortable telling your fitness goals to a family member and know that they will be understanding and helpful, ask them to be your workout buddy. It gives you an opportunity to catch up with one another, too!

A gym acquaintance

Is there someone that you’ve met at the gym before that inspires you? Or maybe you prefer sharing your goals with someone you are not close with.

A workout buddy could be just what you need to push you towards accomplishing your workout goals. You may even consider finding a group fitness class where you have the opportunity to meet several individuals that have common goals or enjoy the same types of fitness classes as you.

Or, maybe you need someone like a personal trainer to serve as your accountability partner. They will push you to be the best version of yourself and they will count on you to be at every appointment you make with them.

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Truth or Myth: Spot Training Works http://bioforcefamilyfitness.com/truth-or-myth-spot-training-works/ http://bioforcefamilyfitness.com/truth-or-myth-spot-training-works/#respond Mon, 02 Nov 2015 09:01:08 +0000 http://www.bioforceyouthfitness.com/?p=606 “Use this one piece of equipment for 10 minutes and get rock hard abs!” “Try this new piece of equipment and tighten and tone your inner thighs!” “Get buns of steel by doing this one exercise over and over again!” “I just went to lose 10 pounds from my stomach area!” “I am going to…

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“Use this one piece of equipment for 10 minutes and get rock hard abs!”

“Try this new piece of equipment and tighten and tone your inner thighs!”

“Get buns of steel by doing this one exercise over and over again!”

“I just went to lose 10 pounds from my stomach area!”

“I am going to do this one exercise so I can only lose weight in my arms.”

Spot training for your abs

All of these scenarios describe what has come to be known as “spot training” – The idea that “you can cause weight loss or muscle definition in one area without affecting other parts of the body.” (via Johnson Fitness)

The Belief

For years, infomercials have told us that we can target a specific area to lose weight with a certain machine, gismo, or exercise. They have made us believe that we can lose weight from a specific section of our body if we do what they tell us. We have convinced ourselves that we can focus on a problem area to shed those extra 5 pounds.

The Truth

Although the idea that you can lose weight from specific body part seems ideal, it’s unfortunately not true. Our bodies are not built to lose fat from a specific area of our body depending on an exercise we do.

The Science

In order to better understand why spot training does not work, you must understand how the body works.

Your body is made up of different layers: we are specifically focusing on fat and muscle. Everyone has fat within their bodies; it’s a layer in between your skin and muscle. Our bodies use the fat to fuel our bodies when we exercise, however we cannot specifically choose where the fat our body uses comes from. Think about it this way… we cannot tell our bodies “I am going to do these abdominal exercises and will use the fat from my the surrounding area to get through the exercise.” Your body will choose where it take the fat from because, truthfully, the body does not care as long as it gets the fuel it needs.

The Real Process

The truth about spot training - it doesn't work!If you have believed in spot training before, don’t be discouraged! We just need to change the process you go through in order to lose the weight you want. So, what can you do?

Let’s say you really want to lose weight in your midsection. Many of us believed (thanks to spot training) that we could do a bunch of sit-ups and lose the weight we want. However, if we don’t change our diets, we will build up strong abdominal muscles under a thick layer of fat and therefore the abs you have worked hard to achieve will never be seen.

In order to see the desired muscle definition, two things must happen 1) we must decrease the amount of fat and 2) increase the amount of muscle on our bodies.

Some great activities that we can partake in:

  • HIIT training/circuit training: get your heart rate up & get your muscles working in one workout. (Increasing your heart rate can boost your metabolism, which in turn helps you to burn fat.)
  • Cardiovascular & weight training: keep your heart rate up & build muscle. Even when you are doing cardiovascular exercises like running, you are building muscle. Make sure to get in different exercises to work the entire body.
  • Diet: change your diet to include less fatty foods. (this does not mean going on a diet, but simply removing things from our daily diet)

Again, don’t be discouraged that the highly believed myth spot training does not actually work. You can lose the weight you want by getting active!

 

We want to help you see the success you want. Contact us today to get started on the proper weight loss program.

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Trick-or-Healthy Treat: Healthy Halloween Treats http://bioforcefamilyfitness.com/trick-or-healthy-treat-healthy-halloween-treats/ http://bioforcefamilyfitness.com/trick-or-healthy-treat-healthy-halloween-treats/#respond Thu, 15 Oct 2015 09:00:38 +0000 http://www.bioforceyouthfitness.com/?p=597 It’s that time of the year again; picking out the must-have costume, selecting the perfect pumpkin to carve with the spookiest design – it’s Halloween! Every year, thousands of kids take to their communities with their parents close behind and go door-to-door looking for the biggest candy bar. When they get home, they dump their…

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halloween candyIt’s that time of the year again; picking out the must-have costume, selecting the perfect pumpkin to carve with the spookiest design – it’s Halloween!

Every year, thousands of kids take to their communities with their parents close behind and go door-to-door looking for the biggest candy bar. When they get home, they dump their candy out onto the floor and begin swapping with their friends for their favorite candy bar, while parents sneak a few of their own favorite goodies from the pile.

For days, even weeks after Halloween, our kids indulge in a candy bar until their stash has run out. As parents, we hear complaints of stomach aches, inability to sleep, and crankiness when they receive a “No, you can’t have another piece.”

Well, this year doesn’t have to be like previous years. Instead of handing out that sugar-loaded candy bar, pick a different treat to hand out this Halloween.

What are some healthy Halloween treats?

If you can’t get away from handing out some type of food, these are some healthier (maybe not the healthiest) options than the traditional candy bar we have gotten accustomed to handing out.

  • Box of raisins
  • Pretzels
  • Apples
  • Hot chocolate mix
  • Granola bars
  • Dried fruit
  • Popcorn
  • Dark chocolate
  • Goldfish crackers
  • Fruit rolls
  • Animal cookies

Now, you may argue that there is still sugar in some of the above items. However, you can find organic versions of each of the above items that are healthier than the other processed versions we are used to seeing. Visit your local health food store to see what your options are.

What are some non-food alternatives to consider?

You may have heard of the growingly popular Teal Pumpkin Project that is encouraging families to participate in a non-food Halloween. Why? In recent years, there seems to be an increase in the number of kids that suffer from food allergies making Halloween a difficult holiday to participate in. The Teal Pumpkin Project is a national campaign helping to raise awareness of these food allergies & to allow all kids to participate in the tradition of trick-or-treating.

  • Bubbles
  • Glow sticks
  • Stickers
  • Bouncy balls
  • Funny teeth
  • Playing cards
  • Play dough
  • Coloring/activity books
  • Coins
  • Bracelets/necklaces
  • Temporary tattoos
  • Pencils/markers/crayons
  • Noisemakers
  • Hacky-sacks
  • Kaleidoscopes
  • Stamps
  • Monster fingers
  • Yo-yos
  • Erasers
  • Paper masks
  • Puzzles
  • Bookmarks

You can find the above items at your  local party store or a website like Oriental Trading.

Happy HalloweenAlthough you may not be the most popular house on the block, you are making a statement by saying that you are looking out for and are concerned for the health of the children of your neighborhood.

We hope that you all have a fun and safe Halloween! We’d love to hear what you have chosen to give out this year. Leave a comment below so we can grow our list of healthy options to share with our online community.

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What Smiling Can Do For Your Mood http://bioforcefamilyfitness.com/what-smiling-can-do-for-your-mood/ http://bioforcefamilyfitness.com/what-smiling-can-do-for-your-mood/#respond Tue, 06 Oct 2015 09:00:19 +0000 http://www.bioforceyouthfitness.com/?p=581 Have you ever been having a really bad day and had someone give all of his or her effort to make you smile? Did you know that their actions are not only trying to improve your your mood, but your health, too? As adults, we tend to become stressed and overwhelmed with everything we have…

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SmileHave you ever been having a really bad day and had someone give all of his or her effort to make you smile? Did you know that their actions are not only trying to improve your your mood, but your health, too?

As adults, we tend to become stressed and overwhelmed with everything we have to manage (school, work, family, friends, hobbies, etc.) leading to us smiling less. Think back to your days as a child. Carefree, filled with joy, at peace… and smiling! Kids are our greatest example of what smiling can do for your mood and your health.

But, what all can smiling do?

Release Our Body’s Happy Drug

Have you ever heard of endorphins? They are our body’s natural happy chemical. When we smile, our brain releases endorphins into our blood stream and, in turn, we feel the emotion of happiness.

Even if you aren’t truly happy, faking a smile will still trigger your body to release endorphins making you feel happy. If you are having a bad day, force yourself to smile and see an improvement in your mood.

Reduce Stress

Those same happy chemicals (endorphins) help us to reduce stress. When endorphins are released into the body, the amount of our natural stress chemical (cortisol) is reduced leaving us feeling less stressed or anxious.

Stress can be extremely detrimental to our health. High levels of stress can lead to high blood pressure, headaches, difficulties sleeping, and more serious conditions like heart attacks & cancer.

Also, many people turn to harmful substances like alcohol or tobacco to help relieve the stress. Instead of turning to alcohol or cigarettes, challenge yourself to smile more. Find something that makes you happy and commit to doing it.

Draw People In

When was the last time you saw someone angry and pouty and you decided to approach them? Chances are, never! When you are smiling and happy, you have a more welcoming and inviting demeanor. People want to surround themselves with happy people.

 

Smiling during exerciseIf you can’t seem to find a reason to smile, try:

Finding a Hobby You Love

With all there is to manage, when was the last time you participated in your favorite hobby? Although setting aside some time may not seem possible, schedule 30 minutes of your day to dedicate to yourself and your health.

Surrounding Yourself with the People You Love

Ask a friend to grab a coffee. Ask a family member to go on an adventure with you. Our friends and family know us better than we know ourselves. Although you may not be your happiest you, the ones you love are there to help you through the good times and the bad

Exercising

Similar to smiling, exercise releases endorphins, which in turn helps your mood. Exercising can reduce stress and any feelings of depression. Sign up for a class you’ve never tried, go for a run around your block, or try an at-home workout from online.

 

In the craziness of life, it can be hard to make some time for you and your priorities – the things that make you happy. Set aside some time each day to do something for yourself. You will thank yourself one day!

Have you smiled today?

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Beaverton’s Active After School Program: Kids Have Fun, Stay Fit, and Learn! http://bioforcefamilyfitness.com/beavertons-active-after-school-program-kids-have-fun-stay-fit-and-learn/ http://bioforcefamilyfitness.com/beavertons-active-after-school-program-kids-have-fun-stay-fit-and-learn/#respond Tue, 22 Sep 2015 09:00:00 +0000 http://www.bioforceyouthfitness.com/?p=571 We all live busy lives. From having a family, working, and getting some “me-time,” we tend to stay rather occupied, and frankly overwhelmed. As our kids begin their new school year, many of us are looking for a place for our kids to go while we finish out our workday. However, there are many things…

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After school programWe all live busy lives. From having a family, working, and getting some “me-time,” we tend to stay rather occupied, and frankly overwhelmed. As our kids begin their new school year, many of us are looking for a place for our kids to go while we finish out our workday. However, there are many things to consider such as safety, the ability to be picked up from their school, and the activities that they will participate in in whichever program you choose.

Here at BIO Force, we understand the need for an after school program that keeps kids safe, active, and learning all at the same time and that’s why we created our after school program.

What does the program look like?:

The after school program we offer is available Monday through Friday from 3-6:00pm PST giving you enough time to finish out your workday instead of stressing over who is watching over you children. You are able to choose whether or not your child needs all 5 days or less; we want to help you!

While your child is here with our professional trainers, they will learn and participate in a number of different exercises. From circuit training to nutrition training and fun games (after they get some time to do their homework of course!), we want to ensure that your children get the health education they need that is not often taught at school.

We are conveniently located near Scholls Heights Elementary, Nancy Ryles Elementary, Huntington Learning Center, and Hiteon Elementary. We start off the after school program by picking your children up from their school and return to our facility to get them engaged. Our priority is making sure your kids are safe.

During the first hour (3-4pm), we give your kids the opportunity to complete their homework as they enjoy a healthy snack. If they finish their homework early, they have free time until 4pm where they are encouraged to participate in a physical activity – after all, keeping your kids moving is our goal!

The next hour is what we call our “workout hour.” During the workout hour, your children will participate in either a strength training circuit with our specialized youth strength equipment or what we refer to as bootcamp. Our bootcamp is made up of a lot of body weight exercises like running, jumping, jump squats, planks, or SAQ (speed agility quickness) and varies every workout. Our mission is to get your children’s heart rate elevated and to burn the maximum number of calories while they are here with us at BIO Force Youth Fitness.

The last hour of our weekly after school program is free time where kids are encouraged to play active games with one another until their parents pick them up. Again, safety is a top priority for us so we ensure that they are supervised at all times.

The importance of childhood activity:

As we have said before, childhood obesity is at an all time high. We, as parents, have the opportunity to change the astounding statistics as mentioned in “5 Reasons Kids Should Start Exercising at an Early Age.” By encouraging our kids to use their free time to be active, we can instill healthy habits that can last a lifetime.

Many schools have decreased, if not eliminated, the PE requirements for our kids. After hours spent in the classroom, our children need the time to be active and an after school program that teaches them the importance of a healthy lifestyle can replace or supplement their PE requirements.

The trainers behind our active after school program:

As parents, we understand the want and need to know the people interacting with our children. We would like to introduce you to the two trainers who run the after school program here at BIO Force.

Meet Tyler CareyTyler 7

As a native Oregonian, Tyler’s passion for and dedication to sports and fitness began at a young age. In his youth, Tyler participated in elite youth baseball through high school where he grew to love an active lifestyle. Over the years, he has become an avid snowboarder, wake boarder, and fitness expert with a broad knowledge of nutrition and supplements.

Tyler is a graduate of the California University of Pennsylvania where he obtained a Bachelor’s degree in Exercise Science & Sports Management. Upon graduating, Tyler worked as a personal & master trainer for 9 years and an exercise physiologist, assisting physical therapists attending to their patients, for two and a half years.

Tyler holds national certifications as a Certified Personal Trainer, Corrective Exercise Specialist, Performance Enhancement Specialist, Fitness Nutrition Specialist, Sports Performance Specialist, and is certified in shoulder and knee rehab.

In his spare time, Tyler enjoys spending time with his wife, daughter and family.

Meet Lynette Vicens
Lynette 1

With over ten years of experience helping individuals improve their health, achieve weight loss, and become more active, Lynette is an important part of the BIO FORCE team. At a young age, Lynette developed a passion for sport participating in gymnastics, tennis, swimming, volleyball, basketball, and dancing. As her passion for health and sports developed, Lynette obtained her degree in Nutrition.

In her spare time, Lynette enjoys outdoor activities like wake boarding, soccer, and hiking, as well as salsa dancing, traveling, and hosting dinners for family and friends.

Lynette has a BS in Nutrition from the University of Puerto Rico and is a certified as a registered dietician and personal trainer.

 

We can’t wait to have your children participate in our after school program, even if they are only here once a week! Get in touch with us today to learn more and enroll in the after school program.

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Back to School – Starting Off the School Year on a Healthy Foot http://bioforcefamilyfitness.com/back-to-school-starting-off-the-school-year-on-a-healthy-foot/ http://bioforcefamilyfitness.com/back-to-school-starting-off-the-school-year-on-a-healthy-foot/#respond Tue, 08 Sep 2015 09:02:13 +0000 http://www.bioforceyouthfitness.com/?p=557 Summer has come to a close and kids are on their way back to school. The beginning of every school year is an important time for our kids; meeting their new teachers, getting into a routine of school, homework, and extracurricular activities, and making new friends. However, the beginning of the school year also brings…

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Image courtesy of Pixabay and Wokandapix

Image courtesy of Pixabay and Wokandapix

Summer has come to a close and kids are on their way back to school. The beginning of every school year is an important time for our kids; meeting their new teachers, getting into a routine of school, homework, and extracurricular activities, and making new friends. However, the beginning of the school year also brings some health risks.

Send your children to school knowing that you are doing everything in your power to keep them healthy. By establishing healthy habits early, you are teaching your kids lifelong habits.

Here are some tips to help your children start the school year off on a healthy foot:

1) Send them with a healthy lunch:

Eating a healthy diet is important in the growth and development of children. By sending them to school with a homemade, packed lunch that includes fruit, vegetables, protein, and healthy carbs, you are helping them to remain healthy throughout the school year and combat the typical colds & flus that circulate throughout the year.

Image courtesy of Pixabay and HebiFot

Image courtesy of Pixabay and HebiFot

2) Teach them to wash their hands & often:

Kids come in contact with a number of different things throughout the day; door handles, desks, other kids, play gym equipment, etc. Encourage them to wash their hands often throughout the day.

It is important for us to educate them on the proper way to wash their hands. Find ways to help them remember to:
a) Wet your hands first
b) Lather your hands with soap
c) Rub vigorously for at least 20 seconds (for young children, teach them to sing their ABC’s while they rinse to help them learn the appropriate time to clean)
d) Rinse off the soap
e) Dry your hands

3) Make sure they are getting plenty of sleep:

Although your children may be at the difficult age where they want to stay up late, teaching your kids the importance of getting the proper amount of sleep each night can help them perform better in school and develop their immune systems to fight any foreign antibodies they may face during their school day.

4) Pick a backpack that helps support the weight of their belongings:

Many kids look forward to getting a new, stylish backpack at the beginning of the year. However, some of those stylish backpacks are not necessarily beneficial to their posture. As kids carry their books to and from school along with their other personal belongings, their backpacks can quickly become heavy. Look for a backpack that helps to carry the weight. Consider options such as roller backpacks, backpacks with straps that connect in front of their chest, and that have padding on the shoulder straps and throughout the back.

5) Ensure they are getting a proper amount of exercise:

Breakfast

Image courtesy of Pixabay and Gellinger

PE may be a requirement for all kids, but that does not mean they are getting the amount or type of exercise they need, especially now with PE classes only happening every other week at times. Encourage your kids to get outside and play after completing their homework, to join a youth sports team, or enroll in an after school program that teaches them exercises to do regularly.

6) Start their day with a nutritious breakfast:

Do you have a difficult time getting your children to eat their breakfast? Do they want to get the extra 20 minutes of sleep in the morning? Although it may cause an argument, your children should be eating in the morning to refuel their tank. Send them off to start their school day with a balanced breakfast with a variety of foods from different food groups.

Some food is better than no food, so if getting your children to eat the breakfast you prepared proves to be difficult, start with a yogurt, fruit, and maybe a whole-grain muffin.
If you need help implementing any of the above tips to keep your child healthy throughout the year, contact us today.

Welcome to the 2015-2016 school year! We wish you and your children a healthy & successful school year.

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